Training Log Archive: bishop22

Event: 2011 OUSA Convention
 

red 2 - Splits

Event: 2011 US Classic Championships
 

Day 1 Red - Splits

Webster Park during XC Camp. The kids were doing 30 min of fartlek (all groups) - 50% harder; 50 easier, but I wound up without a group. I ran some hard-ish stretches, but mostly easy in deference to this weekend's races.

Some core and all the hip flexor exercises.

Couldn't get out at lunch when I was slapped with a 12:30 meeting, mid-morning. So, I stepped out at 4 and that gave me 40 minutes to run at Whiting Road before my tee time. Did Orange, clockwise to Red - White - Big Woods to just past the marsh turn and back to the lot - had to add 2 minutes.

Started out with an epic performance - even after 5 holes, including a bird on 10 which is quite long (almost made the water in 2). My 6th hole was #12 and I hit the green, but 3-putted for a bogey. 3-putted for a bogey on 13 as well. Then the wheels came off and I finished with 8-8 for a 46. Played 2 more holes with par-bogey, which would have been nice to have been the 8th and 9th holes.

Running with the second group at XC Camp. We did 3 x 5 min T in the middle. I chased Adam on the first two, but traded places with nate on the last one and led David, Alex the Swimmer and Brian. The second and third were doing the Blue/Red loop at Whiting.

C • How 3

8 strides

Some Core, but mostly hip stuff.

Short run in Greece before Luke's tournament championship game. They knocked off the other Penfield team, 7-4, for the title.

Tough going early because of the heat and heavy legs, but I picked it up to MP for about 0.9 miles up a slight incline along Latta.

Finished up with 6 strides (not mapped).

Zach and I drove down to Mendon Ponds, after Luke's "Champion Sundae" - "free" ice cream for sitting thru a couple of hours of Penfield Little League awards. Luke got a plaque for making all-stars and a medal for the "Coaches' Choice" award.

We saw feet crossing the small field by Hopkins Point as we drove in.

Zach ran the old Orange course from our A-Meet a couple of years ago, while I tried to run the Green course from May 2010. I say tried, since it was after 8pm when we started and the darkness settled in quickly, so I got about 5-6 controls in. I was trying out my new glasses that nate brought back from Finland. They are like bi-focals without the top half. They were great for reading the map on the run (until it got darkish), but no so great for running on the run. I didn't realize how much I used my bottom "peripheral" vision to avoid stuff on the forest floor and with the glasses on, that all becomes a blur, so I stumble if I don't look almost straight down.

It will be a difficult choice on whether to wear them this weekend - I am worried that if there is heavy fern coverage, as advertised, I may have trouble avoiding stuff hidden in the ferns. Actually, I guess it's not difficult: I just went and checked and the Red/Blue maps are 1:15, so I will absolutely need the glasses!

C • Zach's log? 7

C • Sorry feet didn't wave 1

This is the remainder of the run that was mostly trail running in the dark coming back from near the sanctuary or whatever.

Finally, a return to the Oven Door. Ran the official route. Ran with the pack until we hit the Garnsey hill and I had to let them go, not knowing how the heat (it must've been 80 by 7:30) and hills (I hadn't run this route in over decade) would play out. I was by myself (although I did hear Audra's footsteps) until just past halfway when a woman caught up to me and we ran the rest together. I really wanted to stop at the sprinklers at the mall but I was afraid I might not get started again.

Never really was breathing hard, and I assume my HR stayed fairly low, but my legs felt really heavy. But did manage to finish up under 8 min pace from the 490 underpass (1.6 miles) without much effort.

At work before 7:30, still there after 6:30, with no lunch (no run or swim). Managed the willpower to run and not eat after I got home. Easy run near home, since I hope to finally make the OD in the AM.

Very easy run at XC Camp. Two spicket breaks were needed because of the record heat. Ran with Z, Jake, Sugar and B2.

Some of the core workout with the team, plus hip or whatever exercises.

Very erratic round, took an 8 on the last hole for 46. The putter was really working at least.

4:19/8:54
1:40,42,44,44,43
3:46,50

It's been a long time. Not easy.

Ran with the younger boys during XC camp at Webster Park. Today was w/up, 6 min T, Whiting Rd trails until time to turn around (pushing the hills, which ended up being 3 x about 30 sec), then 2 x 3 min T on the way back (separated by a water break). After the water break I was going to check for a couple of missing veterans, but had forgotten to remind the other guys to do another tempo, so I ran hard for 3 min to catch them and launch them into the tempo. When we finished, I went back to find Luke, who was running with the rookie girls (since his mother showed up way late to pick him up), and I ran in with him. He held off most of Zach's group on the way in.

Just 6 strides today.

It's a start:
push-ups (15)
sit-ups (25)
90-6s (10)
superman (1 min)
side crunches (20 ea)
bicycles (30)
jane fondas (7?)

Ran from the Greece Little League fields before Luke's quarter-final game, which they won, 9-6 (led 9-1 after 5, but played a less-than-optimal lineup in the last inning).

Here's the route. I did 8 x 30 sec pickups during the last 8 minutes, just to not be completely worthless in the heat.

Ran over to Lincoln Park, went until I was at 18 minutes then came back a slightly longer route (was 42 seconds faster the last 0.9 than the first).

Tried to wait as long as possible for some cooling effect, but it did not happen before nate's flight was getting in.

Planned on a long overdue return to the Oven Door this morning, but we had a s/w release going in, so between keeping the pulse on that and waking up to catch nate's anticpated finish of the last day of the Fin 5 Days shortly after 4am, I was up much of the night, so the 6:30am run was not going to happen.

nate was victorious in the Fin 5. He ran H20A, not H20E, so it ended up being just 4 entrants, and the others MP'd on some day or another, but nate won 4 of 5 days. The thinking was that no American junior belongs in an Elite class at the Fin 5 (even Ethan ran H18A).

I ran (roughly) this route, which was a lot of fun. I didn't realize the trails were so established from 4 corners in Penfield all the way to the Tops in Panorama Plaza. The not so fun part was that it was in the upper 80s when I started. I did stop for about a pond of water in Ellison Park, but still lost 5.5 lbs during the run.

Splits:

Embury/Scribner 1.17 10:02 (8:34 pace)
Scribner/Atlantic 2.16 18:13 (8:16)
Whalen/Five Mile 3.30 27:49 (8:28)
Five Mile/Mott's 4.20 35:11 (8:09)
Tops lot via trail 6.08 51:17 (8:35) - pace is estimated
Penfield/Old Pen 6.63 56:22 (9:07) - up Penfield Rd
Ellison S lot 7.06 59:56 (8:19)
Ellison pavement 7.84 1:06:33 (8:30) - downhill pace is estimated
Ellison entrance 8.16 1:09:10 (8:08)
Blossom/Browncroft 8.87 1:15:36 (9:02) - up Blossom Rd
Embury/Wither via Bunker 10.47 1:29:02 (8:24)
Embury/Rodney 10.72 1:31:05 (8:16)
Home 11.73 1:38:37 (7:28) - pushed, but not killer

C • 1

C • Nice long route 3

XC Camp at Webster Park. Ran with the rookies again. They were scheduled for a fartlek workout with each of the 4 of them leading at their will for 6 minutes, with the goal of 1/3 harder and 2/3 easier.

6 min w/up, ended up with 10+ w/dn instead of 6, because of where we ended.

8 strides - I am very slow due to the groin/hip limitations. The rookies and most of the girls can beat me.

Ran from the main lot at Ellison Park down the southern trail to the south lot then west on Penfield Rd to the Glen parking lot and back.

After 5 min w/up onto the S trail, I did 11x1 min hard with 1 min easy in between. Out for 16 min (6 intervals), back under 14 (only 5 intervals but downhill and took the shortcut across the bridge in the park).

The track is just the longest continuously captured section of today's run.

I think it was a 47 - too many ugly holes.

First day of XC Camp. I ran with the new guys (Brian, Noah, Nick and Austin), since they did not know the park. Workout was 8 min w/up, 8 x 1 min hard/1 min easy, w/dn. Hard sections were not too hard as I stayed with Austin.

6 strides

Took the day off. Up before 5:30 to a text from nate regarding travel troubles in Finland, but he almost made the start (said he had to run a mile in under 7 minutes to only be 3 minutes late), and won the day by 17 minutes.

Very hectic at work, no chance for a run (or lunch), then it was straight home to pick up Luke and get him to his baseball game. They improved to 3-0 in the tournament, with Luke 3-3 plus a walk, made a couple of plays at third base, and was brought in to pitch with the bases loaded and two outs in the last inning, and the top of the order coming up, and managed to get a strikeout (they were up by 7, so it wasn't a real pressure situation). He had also pitched the last out (only) on Saturday (the pitch count limits force the managers to make strange moves).

Got home and Chris had picked up a pizza, and I was starving, so I didn't run. But tomorrow is the first day of XC camp.

I was supposed to get a long run in this weekend, but I had to put out the controls yesterday, which took a while, but was not a "long run". So, I figured I could just go kind of long today and have it work out.

Here is the loop that I ran. Decided to try to hit marathon pace the last mile, and I overachieved with a 7:18.

Splits:
State/Shoe 2.63 0:22:19 (8:28)
Hard/104 4.63 0:38:59 (8:20)
104/Five 5.34 0:45:03 (8:33)
104/Gravel 6.16 0:52:07 (8:37)
104/Maple 6.86 0:58:15 (8:53)
104/Bay 7.49 1:03:45 (8:36)
Bay/Old Ridge 8.12 1:09:09 (8:41)
Bay/Empire 9.30 1:19:27 (8:41)
Creek/Plank 9.83 1:24:02 (8:40)
Home 10.84 1:31:23 (7:18)

Event: ROC - Ellison Park Score-O [2011 Sprint Series #4]
 

Nate and I set the courses for today's ROC meet, but nate was in Poland, on his way to Finland, via Sweden today, so I had to set the 39 controls. Started at 7:40 and didn't finish until close to 10:30 (had Sprint and White done before 10). Actual running time is a conservative estimate, as is the overall pace.

I was successful with the Score-O - setting just well enough that no one quite got all of the controls in 60 minutes (actually, I gave them 61 so that people could be a little careful crossing Blossom).

A second unplanned rest day because work got in the way again. Left just in time to pick up Luke from his baseball practice - supposed to end at 7, but went to 7:30. Then got a call that suggested I had better pick up the flags and SI units for the meet tomorrow. By that time, there was no way I could run, since I was also without lunch (but I could make Z run).

I expect to get enough running done tomorrow...

w/up from the northern Hunter's Creek parking lot, up the hill on the road and back.

BFLO Sprint at Hunter's Creek

It's been a while since I've run a decent Sprint and I almost did it here. Stayed focused and pushed it a bit. Unfortunately, I had one bad control (lost about 90 seconds). I think it was C3. I left C2 and blindly ran the trail, thinking that I just had to cross the main trail and continue, but there were actually two trails and I was supposed to zig-zag just a bit at the main trail. So, when I left the trail at the curve, on a bearing, it led me to the trail I was supposed to be on. Of course, I did not realize this and ran back and forth a bit until I found the intersection to the right of the control and went back.

I did manage to get the win over Zach by about 3 minutes.

C • Blown control 1

BFLO Score-O at Hunter's Creek.

Pace is a guess to estimate a distance.

There was only one control to go to first, so everyone was headed there. Zach beat me, but I held off the others to get there second. 2nd control was also obvious. Zach distracted me by staying on the trail too long, even after I cut in, so I ended up going a bit past it. I decided to go left thru the woods and save the controls on the trail for the way in. Got pushed farther left than I wanted by the thick stuff, so I wasn't sure how far to go to get to the first control near the gas line. Zach ended up beating me there, even though he had taken the trail and picked up the two extra controls. He and I traded the lead a bit during the next few controls. When I crossed N of the gas line to get the control by the creek, he was not around - he had gotten the control to the S, that I planned on grabbing on the way back.

Crossed the creek and headed up the other side. The next control was on a plateau before the true top, and I recognized it and cut right in. Got overconfident leaving the control and thought I followed the contours properly, but when I finally looked at my compass, I was off almost 90 degrees. By the time I corrected, Zach was also coming into the control. I stayed ahead of him down the hill and back across the creek.

Up the hill, I ended up cutting in too early when I saw a huge root stock, so Zach got ahead of me again. I went farther left to the next control, but he was right (and correct) and beat me there. I closed the gap going up the stream to the next control, then passed him in the terrain near the property corner - not sure why he couldn't stay ahead. Got the 2 controls in that area and tried to go straight N to the gas line. The going was OK for a bit, but got nasty - no sign of Zach, he smartly went around on the trail.

Crossed the gas line and got the next 2 controls, realizing that time was getting tight (and now I realized how much time I lost by not being able to read the control codes on the map in the woods - I had to see the code on the flag, then open the map to look at the clue sheet for which box to punch, losing several seconds per control in the process). So, I ran hard down the hill (harder still when Brian Thomas let me pass, then stayed close behind). I could not make sense of the trails (and lack thereof) to the right and there are no other features on the map in this area, but I realized there was a big ditch for a catching feature. When I got there, I couldn't see a flag, so I looked at the clue sheet and saw that it was stream junction, so I could safely climb down, and it was right below me. Got the next one fairly cleanly and realized there wasn't quite enough time for the last one, but thought I could be less than a minute OT and break even while getting them all. Good line to the final control and just a small hesitation while I determined whether I had to go down again (I did, of course).

I had just over 3 minutes to get back and thought I could make it close - it was less than 700m straight line. Set a rough bearing and really went after it up the hill. Too much up the hill, in fact - I made it just about to the reentrant with Sprint C6, and had to run back down. I had seen the lower trail earlier but didn't think I could be there already. Shoot! So, I was a second minute over, but that was good enough to win by 2 controls, as Dave managed to get 21 of the 25 controls. Zach also touched them all, but was about 2 minutes behind me, as he went too far east on the wrong trails when heading back north.

It really sucks to be back at work. Especially dealing with people that need a life.

Jogged around nate's original Sprint course (plus a bit) for this weekend's meet. Two problems: one area that has been mapped as open, is now a drying marsh covered with big, dead fish, so I had to eliminate that as a route choice. Another leg was a major dogleg, so I added a control to avoid that. I think he did a decent job with this, given the constraints of the park.

C • The wet portions... 1

More jogging around Ellison, making the final checks and adjustments for the Score-O.

Ran around before, during and after the Brighton 5K. The Schroeder turnout was lighter than expected. I think I counted 5 alumni (plus 2 parents) but only 5 runners from the 2011 XC team.

Got 6 minutes in before the race, then ran 18 minutes during the race, including 0.6 miles with Zach.

Finished up with a real easy 15 minutes with Zach, before he collected his award for 2nd in the M-14 category (or whatever they call it at road races ;-) ).

Spent about an hour walking around Ellison Park with Chris, finalizing some specific control placements for Saturday's Score-O.

Ran around the southern part of Ellison Park, looking for Score-O control location options. Elapsed time was over 40 minutes, but stop time was 30:40.

Finished with 8x100m strides.

All day at sea on the return from Bermuda. I didn't feel like running too long on the treadmill, so I opted for the Cruise Triathlon instead. I opened with a 5K erg. Tried to pace myself and did OK. Was only at 24 much of the way and clicking off 2:07s, then must have gotten sloppy as I had to increase to 26 and throw in some 10s to maintain later. Finished with a 1:59 last 500. Not bad considering it's been so long since the last erg effort for me.

Next up was the Precor upright bike. I started with resistance 8 for 10 min and the hr was only around 105. Up to 9 for next 10 min and still only got the hr around 110, even though it seemed my legs couldn't do much more. I did 5min at 10 and got up around 115. I assume this all has something to do with my weak non-running muscles. In any case it seemed to be a decent workout for the legs, if not the heart.

Finally, it was onto the treadmill. The "brick" workout was certainly felt, but I managed to make it thru the first mile in about 8:15, including the 10 seconds or so that is lost at the start while accelerating from zero. In mile 2, I went from 7.6 to 8.5 mph for a 7:27 mile, then wen easy for 0.2, then accelerated from 7.8 to 8.7 for a 7:16, then did 6x100m strides during the last 0.8.

Another run on the beautiful island of Bermuda! I don't know the pace, and do you know what? It just doesn't matter! Everyone else was going to the Aquarium and Zoo, so - figured that was the perfect time to run. We took the ferry from the Dockyard to Hamilton, then a bus to the Aquarium. I ran on the parts of the rail trail that I could find until it was time to turn around. With under a mile remaining, I got my reward: a nice swim in the beautiful beach I had seen on the way out. Not as nice as Horseshoe Bay, for sure, but no other beach that I've been to comes close to this: great sand, beautiful shades of blue and the water was crystal clear. Went out just a bit and was plenty isolated. I could have stayed MUCH longer, but promised Chris I would meet them at noon (giving them 75 minutes).

C • Running while on vacation 1